This Folic Acid–Rich Recipe Supports a Healthy Pregnancy

A healthy pregnancy requires healthy eating—and that should start before conception. Most medical experts suggest that women looking to become pregnant or newly pregnant take 400 micrograms of folic acid a day. Folic acid is a type of B vitamin that helps a baby’s brain and spinal cord develop in those first weeks and helps prevent neural tube defects. Since it’s hard to consistently get this much folic acid in your diet, supplements are recommended.

Still, folate-rich foods are important and include dark leafy greens, legumes, asparagus, Brussels sprouts, avocados, citrus fruits, seeds and nuts. It’s also found in eggs and fortified breads, pasta, and breakfast cereals. If you’re looking for a folic acid-packed lunch, try this lentil, spinach and avocado bowl with more than 300 mcg of folic acid per serving.

Lentil, Spinach & Avocado Bowl

(serves 2)
Ingredients
1 cup Brussels sprouts, halved
1 sweet potato, cubed
1 cup cooked lentils (green or brown)
2 cups of fresh spinach leaves
1 ripe avocado, sliced
1 cup of kale leaves, thick ribs removed
2 tbsp pumpkin seeds

Dressing
2 tbsp tahini
Juice of 1 lemon
1 tbsp olive oil
1 tsp maple syrup or honey
Salt + pepper to taste

Instructions
Roast the sweet potato and Brussels sprouts at 400°F (200°C) for ~25 minutes until golden.
While roasting, cook lentils (if not pre-cooked) and lightly steam spinach until just wilted.
Whisk together tahini, lemon juice, olive oil, maple syrup and seasonings to form the dressing.
Assemble bowls: lentils as the base, then top with spinach, kale, roasted vegetables, avocado, and pumpkin seeds. Drizzle with dressing.